Mobility:
No warm up (short on time)
Strength:
Deadlift: (c1,w2)
3 x 245#
3 x 275#
7 x 315# (PR)
5 x 5 x 225# (emotm)
Press: (c1,w2)
5 x 95#
3 x 115#
8 x 125#
Rest 2 hours
Conditioning:
2 mile TT: (11:26) PR
Splits: 1 mile (5:45), 1.5 mile (8:35)
Notes:
Busy today. Did not have much time. Deadlifts were a rep max and showed great strength progress, especially considering it was with no warm up or belt. Conditioning session was a pr .
Body weight: 197#
Monday, April 30, 2012
Saturday, April 28, 2012
Saturday: run, Pullups
65 min run (sleet and rain)
Neutral grip Pullups:
Lots
Notes:
Quads are still a bit sore from squats Wednesday. Planning on running tmrw as well.
Neutral grip Pullups:
Lots
Notes:
Quads are still a bit sore from squats Wednesday. Planning on running tmrw as well.
Thursday, April 26, 2012
Thursday: run, hill sprints
35 min walk/run (at girlfriends pace)
6 x hill sprints
100% effort, long, steep hill.
Notes:
Easy run today to flush out the legs from squats yesterday. Hit the hill 6 times and went as hard as possible. Hill is very tall, long and steep. Legs were burning on number 6. Lungs were fine.
6 x hill sprints
100% effort, long, steep hill.
Notes:
Easy run today to flush out the legs from squats yesterday. Hit the hill 6 times and went as hard as possible. Hill is very tall, long and steep. Legs were burning on number 6. Lungs were fine.
Wednesday, April 25, 2012
Wednesday: BP, BS, run
Warm Up:
Brief stretch (not long enough and really affected my squats)
Strength:
Back Squat: (c1,w1)
5 x 185
5 x 205
20 x 235
5 x 10 x 155
Bench Press: (c1,w1)
5 x 145
5 x 165
12 x 185
5 x 10 x 135
Swing:
2 x 15 x 60# db
Chinups:
Lots between sets
Miscel arm work at end
Conditioning:
32 min run (easy pace)
40 min walk
Notes:
Decent day. My depth was not low enough on the first few squats in the set of 20. I was really upset afterword because the strength was there and the mental focus was not. Usually the mental focus is what I excel at so needless to say I was damn upset when a mental error affected a great effort. Cannot and will not happen again. A lot of this was due to a lack of a proper warm up. I got excited to tackle this workout and cut my warm up short. It showed and affected my squats in a negative way. On a positive note, depth seemed to improve as the set when on. Form was not stellar as I have not done back squats in a while. Always something to improve on. Legs felt like jelly on the run.
Brief stretch (not long enough and really affected my squats)
Strength:
Back Squat: (c1,w1)
5 x 185
5 x 205
20 x 235
5 x 10 x 155
Bench Press: (c1,w1)
5 x 145
5 x 165
12 x 185
5 x 10 x 135
Swing:
2 x 15 x 60# db
Chinups:
Lots between sets
Miscel arm work at end
Conditioning:
32 min run (easy pace)
40 min walk
Notes:
Decent day. My depth was not low enough on the first few squats in the set of 20. I was really upset afterword because the strength was there and the mental focus was not. Usually the mental focus is what I excel at so needless to say I was damn upset when a mental error affected a great effort. Cannot and will not happen again. A lot of this was due to a lack of a proper warm up. I got excited to tackle this workout and cut my warm up short. It showed and affected my squats in a negative way. On a positive note, depth seemed to improve as the set when on. Form was not stellar as I have not done back squats in a while. Always something to improve on. Legs felt like jelly on the run.
Tuesday: Active Recovery
Long walk
Notes:
Felt good to take a rest day, beautiful day out so spent it outside. Wednesday will be a pretty high volume day.
Body weight: 198#
Nutrition: Clean
Notes:
Felt good to take a rest day, beautiful day out so spent it outside. Wednesday will be a pretty high volume day.
Body weight: 198#
Nutrition: Clean
Monday, April 23, 2012
Monday: dl, pr, hill sprints
Deadlift (c1,w1)
5 x 235
5 x 255
10 x 295
5 x 10 x 175
Press: (c1,w1)
5 x 95
5 x 105
10 x 125
5 x 10 x 75
3 rounds:
25 x straight arm oh crunches (45# plate)
25 x leg levers
10 x hill sprints
(100% effort, all between 12-13 sec)
Notes:
Great session. Felt strong. Shoulders and lower back are a bit tight.
Body weight: 199#
5 x 235
5 x 255
10 x 295
5 x 10 x 175
Press: (c1,w1)
5 x 95
5 x 105
10 x 125
5 x 10 x 75
3 rounds:
25 x straight arm oh crunches (45# plate)
25 x leg levers
10 x hill sprints
(100% effort, all between 12-13 sec)
Notes:
Great session. Felt strong. Shoulders and lower back are a bit tight.
Body weight: 199#
Saturday, April 21, 2012
Saturday:
50 min run (moderate to fast pace)
100 x pushups
Notes:
Legs felt great in the run. Pushed the pace at times.
100 x pushups
Notes:
Legs felt great in the run. Pushed the pace at times.
Friday: dock
Put in a dock all day. Basically farmer carry, deadlift and pound iron pipes for 6 hours.
Notes:
Back and hands are a bit tired.
Notes:
Back and hands are a bit tired.
Friday, April 20, 2012
Wednesday, April 18, 2012
Wednesday: c1, d3
Training:
Day 3
Work:
Power clean:
2 x 5 x 145#
Front squat:
2 x 5 x 145#
Deadlift:
2 x 5 x 225#
Press:
2 x 5 x 105#
Armor building:
160 x pushups
160 x squats
40 x barbell curls
3 trips x 45# plates carry
Endurance:
2 hour 12 min run
Daily Report:
Lower back a bit tight. Run went well, I worked in some pacing practice. Had to get my long run in tonight because I was not sure if I would be able to this weekend. Went at a nice easy pace and wore a hydration pack. Legs and feet feel fine. Dead lifts came up fast.
Day 3
Work:
Power clean:
2 x 5 x 145#
Front squat:
2 x 5 x 145#
Deadlift:
2 x 5 x 225#
Press:
2 x 5 x 105#
Armor building:
160 x pushups
160 x squats
40 x barbell curls
3 trips x 45# plates carry
Endurance:
2 hour 12 min run
Daily Report:
Lower back a bit tight. Run went well, I worked in some pacing practice. Had to get my long run in tonight because I was not sure if I would be able to this weekend. Went at a nice easy pace and wore a hydration pack. Legs and feet feel fine. Dead lifts came up fast.
Tuesday, April 17, 2012
Tuesday: c1, d2
Training:
Day 2
Work:
Power clean:
2 x 5 x 145#
Front squat:
2 x 5 x 145#
Deadlift:
2 x 5 x 225#
Press:
2 x 5 x 105#
Armour building:
100 x squat
100 x military pushups
Loaded carry x 2 trips around driveway with 2 x 45# plates
20 x barbell curls
Endurance:
20 min run (easy pace)
35 min walk (fast pace)
Notes:
Good day. Lower back was smoked at the end but rest of the body feels good. Got in some fast walking to get used to proper walk pacing. Armour building is a fun way to end the workouts.
Time: 25 min total for strength work.
Day 2
Work:
Power clean:
2 x 5 x 145#
Front squat:
2 x 5 x 145#
Deadlift:
2 x 5 x 225#
Press:
2 x 5 x 105#
Armour building:
100 x squat
100 x military pushups
Loaded carry x 2 trips around driveway with 2 x 45# plates
20 x barbell curls
Endurance:
20 min run (easy pace)
35 min walk (fast pace)
Notes:
Good day. Lower back was smoked at the end but rest of the body feels good. Got in some fast walking to get used to proper walk pacing. Armour building is a fun way to end the workouts.
Time: 25 min total for strength work.
Monday, April 16, 2012
Monday: C1, D1
Training: Day 1
Warm up:
20 x deadlift, good morning, squat and press
Work:
Power clean:
2 x 5 x 145#
Deadlift:
2 x 5 x 225#
Front squat:
2 x 5 x 145#
Press:
2 x 5 x 105#
Endurance:
40 min run
Latest Info:
Weight: 198#
Power Clean: 1 x 185#
Front Squat: 2 x 245#
Deadlift: 1 x 385#
Press: 1 x 155#
Bench Press: 2 x 225#
Time: 24 min for strength work
Warm up:
20 x deadlift, good morning, squat and press
Work:
Power clean:
2 x 5 x 145#
Deadlift:
2 x 5 x 225#
Front squat:
2 x 5 x 145#
Press:
2 x 5 x 105#
Endurance:
40 min run
Latest Info:
Weight: 198#
Power Clean: 1 x 185#
Front Squat: 2 x 245#
Deadlift: 1 x 385#
Press: 1 x 155#
Bench Press: 2 x 225#
Time: 24 min for strength work
Saturday:
Training:
Deadlift:
2 x 5 x 225#
Front Squat:
2 x 5 x 135#
Press:
2 x 5 x 135#
Bent Over Row:
2 x 5 x 135#
Deadlift:
2 x 5 x 225#
Front Squat:
2 x 5 x 135#
Press:
2 x 5 x 135#
Bent Over Row:
2 x 5 x 135#
Friday, April 13, 2012
Friday: recovery
Training:
Clean pulls:
2 x 5 x 185#
Front squat:
2 x 5 x 135#
Press:
2 x 5 x 95#
Curls:
1 x 20 x 45# bar
Scull crusher:
1 x 20 x 45# bar
5 rft: (5:15)
20 x squats
20 x stationary lunges
5 rft: (5:32)
100 x jump rope
20 x pushups
Clean pulls:
2 x 5 x 185#
Front squat:
2 x 5 x 135#
Press:
2 x 5 x 95#
Curls:
1 x 20 x 45# bar
Scull crusher:
1 x 20 x 45# bar
5 rft: (5:15)
20 x squats
20 x stationary lunges
5 rft: (5:32)
100 x jump rope
20 x pushups
Thursday, April 12, 2012
Thursday: dl, pp, run
Training:
Deadlift:
1 x 335#
(quickly worked up to tough single)
10 x 3 x 275#
(density training w/ 60 sec rest between sets)
Push press:
3 x 3 x 135#
(quick and easy)
Run:
4 miles
Deadlift:
1 x 335#
(quickly worked up to tough single)
10 x 3 x 275#
(density training w/ 60 sec rest between sets)
Push press:
3 x 3 x 135#
(quick and easy)
Run:
4 miles
Wednesday, April 11, 2012
Wednesday: dl, bp, fs, pr, bs, spr
Training:
Run:
5 miles
Rest 2 hours
Deadlift:
2 x 5 x 275#
Bench press:
2 x 5 x 185#
Front squat (from a power clean):
2 x 5 x 165#
Press:
2 x 5 x 135#
Back squat:
1 x 20 x 135#
Pullups:
1 x 20
Sprint:
10 x hill sprints
15 sec on, 45 sec off
Run:
5 miles
Rest 2 hours
Deadlift:
2 x 5 x 275#
Bench press:
2 x 5 x 185#
Front squat (from a power clean):
2 x 5 x 165#
Press:
2 x 5 x 135#
Back squat:
1 x 20 x 135#
Pullups:
1 x 20
Sprint:
10 x hill sprints
15 sec on, 45 sec off
Tuesday, April 10, 2012
Tuesday: pr, pp, bs, step, run
Training:
Press:
5 x 3 x 135#
(30 sec jump rope, 30 sec rest between sets)
5 rounds:
10 x push press @ 95#
10 x back squat @ 95#
Step-ups:
100 (2 count) @ 95#
(cleaned and pressed every time I had to set the bar down to get back up again, no racking aloud)
Extra squat clean and press practice
Run:
5 miles
Day report:
Notes: good session today. Got accepted into the Voyageur 50 mile race on July 28th up in Duluth, MN. I have a good plan moving forward and am excited to run it.
Press:
5 x 3 x 135#
(30 sec jump rope, 30 sec rest between sets)
5 rounds:
10 x push press @ 95#
10 x back squat @ 95#
Step-ups:
100 (2 count) @ 95#
(cleaned and pressed every time I had to set the bar down to get back up again, no racking aloud)
Extra squat clean and press practice
Run:
5 miles
Day report:
Notes: good session today. Got accepted into the Voyageur 50 mile race on July 28th up in Duluth, MN. I have a good plan moving forward and am excited to run it.
Monday, April 9, 2012
Sunday, April 8, 2012
Sunday: run
Training:
Run:
40 min
Daily report:
Notes: Body is still pretty sore. Got 26+ miles in this week. Goal was 24.
Run:
40 min
Daily report:
Notes: Body is still pretty sore. Got 26+ miles in this week. Goal was 24.
Saturday, April 7, 2012
Saturday: run
Training:
Run:
90 min (easy pace, mixed in some fast walking to simulate race pace)
Daily report:
Notes: legs feel a bit tired but overall great day. Plan on foam rolling and doing mobility work tonight.
Run:
90 min (easy pace, mixed in some fast walking to simulate race pace)
Daily report:
Notes: legs feel a bit tired but overall great day. Plan on foam rolling and doing mobility work tonight.
Friday, April 6, 2012
Friday: dl, push, run
Training:
10 rounds:
10 x deadlift @ 50% of 1rm (185#)
20 x pushup (chest to deck)
Run:
5 miles (easy pace)
Daily report:
Notes: mentally tough day today. Legs felt like jelly on the run after 100 deadlifts today and 100 squats yesterday.
10 rounds:
10 x deadlift @ 50% of 1rm (185#)
20 x pushup (chest to deck)
Run:
5 miles (easy pace)
Daily report:
Notes: mentally tough day today. Legs felt like jelly on the run after 100 deadlifts today and 100 squats yesterday.
Thursday, April 5, 2012
Thursday: cl and jk, pr, bs, run
Training:
2 rounds:
50 x back squat @ 135#
100 x jump rope
Clean and jerk:
5 x 5 x 135#
5 rounds:
10 x press @ 75#
100 x jump rope
Run:
5 miles (easy pace)
2 rounds:
50 x back squat @ 135#
100 x jump rope
Clean and jerk:
5 x 5 x 135#
5 rounds:
10 x press @ 75#
100 x jump rope
Run:
5 miles (easy pace)
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Monday, April 2, 2012
Monday: run
Run:
5 miles (42:16)
Daily Report:
Notes: Took a bit of an extended break in order to let my lower back heal. I will plan on taking it somewhat easier this week. Hunted snow geese all weekend in South Dakota. Work is about to get extremely busy (10+ hour days) so training may get sacrificed a bit simply due to time. My family comes first and get first priority after work is done, even over my training. That is how is will always be and I feel comfortable with that. That being said I will have to be extremely efficient in my training moving forward. Most likely that means sacrificing a bit of endurance work during the week and having to make up for it on the weekends. I will use this week to start creating a template in which I will be able to accomplish my training along with an increased professional work and quality family time.
5 miles (42:16)
Daily Report:
Notes: Took a bit of an extended break in order to let my lower back heal. I will plan on taking it somewhat easier this week. Hunted snow geese all weekend in South Dakota. Work is about to get extremely busy (10+ hour days) so training may get sacrificed a bit simply due to time. My family comes first and get first priority after work is done, even over my training. That is how is will always be and I feel comfortable with that. That being said I will have to be extremely efficient in my training moving forward. Most likely that means sacrificing a bit of endurance work during the week and having to make up for it on the weekends. I will use this week to start creating a template in which I will be able to accomplish my training along with an increased professional work and quality family time.
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